6.08.2023

FUNday



A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for TIME of:
 7 Handstand Push-UPs
 7 Thrusters (135/95)
 7 Knees-2-Elbows
 7 Deadlifts (245/165)
 7 Burpees
 7 KB Swings (70/53)
 7 Pull-UPs




6.07.2023

Thursday

EMOM for 20min complete:
 25 Double Unders 
 30 Russian Twist 
 30sec Handstand Hold
 10 Back/Hip Extensions 
 15 Slam Balls



6.06.2023

Wednesday

AMRAP in 20min of:
 5 Shuttle RUNs
 10 Toes-2-Bar
 15 KB Swings (53/35)
 20 Box Jumps



6.05.2023

Tuesday

Lynne

5 Rounds for MAX Reps of:
 BW Bench Presses
 Pull-UPs



6.04.2023

Monday

3 4min intervals of:
 21 Calorie ROW
Then, AMRAP of:
 7 Deadlifts (225/155)
 14 Situps

Rest 4min b/n Rounds.